WODS
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Sep 20th, 2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 100 ft walking lunges with pvc pass throughs 10 Cal Assault Bike (no legs) 100 ft bear crawl 10 Cal Assault Bike (only legs) Split Jerk 15 min to find 1RM Metcon (AMRAP – Reps) 6x 1 min AMRAP Push Jerk @ 60% of […]

Sep 19th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 100 single Unders 20 good Mornings pvc 50 single Unders 20 Russian kicks Deadlift 15 min to find 1RM Metcon (Time) “Hitched At Last” 4 Rounds for Time (teams of 2) 40 Dumbbell Snatch (50/35) Partner Plank 20 Deadlifts (255/185) / Partner Wall Sit 30 Toes to […]

Sep 18th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 12-9-6 Squat Jumps Strict Press (bar) Sampson Metcon (Time) “The Mantel Special” (programmed by Kristine Mantel) 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) 1-2-3-4-5-6-7-8-9-10 Box Jumps 800 m run after round 8 600 m run after round 6 400 m run after round 4 200 m run after […]

Sep 16th, 2017

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Saturday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) Warmup 200 M Run 12-9-6 Knee Raises 50-30-10 Mountain Climbers Mobility PVC Pass Throughs Scorpion Metcon (Time) “Skittles” (teams of 2) 3 Rounds for time 50 Power Snatch (75/45) 400 m med ball run 50 Air Squats 100 DU’s

Sep 14th, 2017

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Thursday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m run Thunderstruck Banded Shoulder Metcon (Time) “Zeus” 10-9-8-7-6-5-4-3-2-1 Push Press 135/95 Hang Power Cleans 135/95 Burpees Over the Bar *Push Press (must be cleaned from the ground) *200 m run between rounds

Sep 13th, 2017

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Wednesday WOD

Guns Out CrossFit – CrossFit Warm-up 2 rds: 200m run 10 wall balls 200m row 10 air squats Mobility Banded Hip Banded Hamstring Good mornings Back Squat 15 min to find a 5 Rep Max Front Squat 15 min to find a 5 Rep Max

Sep 13th, 2017

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Monday WOD

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 1200 m row (teams) Power Cleans/Hang Cleans 10 min EMOM 2 Power Cleans+ 1 Hang Clean Metcon (Time) Movements: Knee Raises/Toes to Bar/Banded Pull Ups/Jumping Pull Ups WOD 10-9-8-7-6-5-4-3-2-1 Push Ups Wall Ball

Sep 12th, 2017

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Tuesday Team WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 20 Squat Jumps 10 Burpees Banded Hamstring Metcon (Time) “Cobra” (teams of 2) 2000 m row Buy In 4 Rounds: 30 SDHP (95/65) 30 Pull Ups 30 Box Jump Overs 2000 m row Buy Out

Sep 12th, 2017

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Thursday WOD (Fundamentals)

Guns Out CrossFit – Fundamentals Warm-up (No Measure) 200 m run 4 min tabata Scissor kicks Superman Mobility Banded Shoulder Banded Hamstring Movements: Barbell (Press/Push Press/Thruster) Gymnastic (Burpee) Metcon (Time) 4 Rounds for Time (team wod) 400 m row 10 Burpees (in unison) 40 Medball Sit Up Passes 40 Russian Twists (20 each)

Sep 11th, 2017

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Monday WOD

Guns Out CrossFit – CrossFit Warm-up (No Measure) 200 m row 4 min tabata Hang Clean and Jerk (bar) Air Squats Sampson Metcon (Time) “Under the Weather” 10 Rounds for time 5 Clean and Jerk (155/105) 10 Wall Ball